Running program: 10K in 10 weeks

Workout

Week 1

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run30 minPace where you can talk.
2. 02Run 2 — pace work6 × 1 min fast / 1 min 30 easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run6 kmEasy pace, ignore the watch.

Workout

Week 2

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run30 minPace where you can talk.
2. 02Run 2 — pace work6 × 2 min fast / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run7 kmEasy pace, ignore the watch.

Workout

Week 3

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run35 minPace where you can talk.
2. 02Run 2 — pace work5 × 3 min fast / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run8 kmEasy pace, ignore the watch.

Workout

Week 4

Recovery week: we cut back so you can bounce back stronger.

1. 01Run 1 — easy run30 minPace where you can talk.
2. 02Run 2 — pace work4 × 3 min fast / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run6 kmEasy pace, ignore the watch.

Workout

Week 5

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run35 minPace where you can talk.
2. 02Run 2 — pace work3 × 6 min 10K pace / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run8 kmEasy pace, ignore the watch.

Workout

Week 6

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run35 minPace where you can talk.
2. 02Run 2 — pace work3 × 8 min 10K pace / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run9 kmEasy pace, ignore the watch.

Workout

Week 7

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run40 minPace where you can talk.
2. 02Run 2 — pace work2 × 12 min 10K pace / 3 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run10 kmEasy pace, ignore the watch.

Workout

Week 8

Recovery week: we cut back so you can bounce back stronger.

1. 01Run 1 — easy run30 minPace where you can talk.
2. 02Run 2 — pace work4 × 4 min 10K pace / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run7 kmEasy pace, ignore the watch.

Workout

Week 9

Three runs: one easy, one with pace work, one long.

1. 01Run 1 — easy run30 minPace where you can talk.
2. 02Run 2 — pace work3 × 4 min 10K pace / 2 min easy5 min warm-up and 5 min cool-down jogging.
3. 03Run 3 — long run8 kmEasy pace, ignore the watch.

Workout

Week 10 — race week

Taper: little volume, fresh legs for race day.

1. 01Easy run25 minTwo days before the race.
2. 02Pace reminder4 × 1 min 10K paceFour days before, with a warm-up.
3. 03Your 10K10 kmStart 10 seconds per km slower than your goal, speed up at the end.